07-11-14

A.

Group Joint Warm Up

Run 400m -Sprint up, jog down.

EMOM 6 min

Even: 17 Wall balls (unbroken)

Odd:   20 DU’s

 

B.

C&J 5×3 @ 75% Across

 

C.

AMRAP 20 Min

500m Row

7 Squat Cleans 165/115#

9 HSPU

 

D.

Mobility

10 Wall Squats

1 Min roll out each hamstring

1 Min lacrosse ball shoulder

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